Wednesday, 12/16

Warm Up

3 Rounds
6 Hanging Scap Retraction
6 Squat to Bootstrappers
6 Spider Lunge w/ reach up
6 Rolling Split Straddles

Prep (6 Minutes)
2x 6 Kip Swings+6 Plank to Squat
2×6 Knee to Chest+6 Russian KB Swings
1×3 Toes to Bar+3 Burpees+6 OH KB Swings

Met Con Part 1

:20 On/:40 Off (24 rounds)
4 Rounds Toes to Bar
4 Rounds KB Swings
4 Rounds Dip Support*
4 Rounds Toes to Bar
4 Rounds KB Swings
4 Rounds Burpees

Rest 2 minutes

Met Con Part 2

6 Rounds :20 On/:40 Off 
Bike/Row